Prediabetes is a stage before the diagnosis of diabetes in which blood sugar levels are elevated but not high enough to be classified as diabetes. Fortunately, progression from prediabetes to diabetes is not a foregone conclusion. Numerous activities can be taken to decrease your chance of developing diabetes.
Begin with the following six suggestions:
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1. Eliminate sugar and refined carbs from your diet.
Consuming refined carbs and sugar raises blood sugar and insulin levels, which can eventually result in diabetes. White bread, potatoes, and a variety of morning cereals are all examples of refined carbs. Rather than that, cut back on sugar and increase your intake of complex carbohydrates such as veggies, oats, and whole grains.
2. If you are a current tobacco user, stop smoking.
Tobacco use can result in insulin resistance, which can progress to type 2 diabetes. Quitting smoking has been demonstrated to significantly reduce the chance of developing type 2 diabetes over time.
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3. Keep an eye on your servings.
Avoiding big portion sizes can assist in lowering insulin and blood sugar levels, as well as lowering the risk of developing diabetes. Consuming an excessive amount of food at once has been demonstrated to result in elevated blood sugar and insulin levels in persons at risk of diabetes.
4. Aim for thirty.
Make an effort to be actively active five days a week by taking a walk, dancing, lifting weights, or swimming for 30 minutes. If you get little or no physical activity and spend the majority of your day sitting, you have a sedentary lifestyle and it’s time to get moving.
5. Consume water.
By substituting water for other beverages, you may be able to better control your blood sugar and insulin levels, thereby lowering your chance of developing diabetes. By drinking water the majority of the time, you may avoid beverages high in sugar, preservatives, and other unnecessary substances.
6. Consume fibre.
Consuming a sufficient amount of fibre benefits both intestinal health and weight management. Consuming a high-fiber meal will help minimise blood sugar and insulin rises, thereby lowering your chance of getting diabetes.